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First Aid for Low Back Pain

Topic Overview

Keep moving

If you can, walk for 10 to 20 minutes at a time every 2 to 3 hours. Walk on level surfaces, not on hills or stairs. Walk quickly if you can, and swing your arms as you walk.

Lying down for too long can make back pain worse. Sitting can make it worse too. Change positions every 30 minutes. If you must sit for long periods of time, take breaks. Get up and walk around, or lie flat to gently stretch your back.

Ice and heat

Medicine for pain

Pain medicine can help you recover from low back pain by controlling pain during rest and activity. For best results:

Learn what the risks and side effects are before you take any pain medicine.

Take pain medicine soon after the pain starts, on a regular schedule. Follow the instructions on the label.

Don't take more than one kind of medicine unless your doctor has told you to.

Ask your doctor if you can take over-the-counter pain medicine. Nonsteroidal anti-inflammatory
drugs (NSAIDs) such as ibuprofen and naproxen seem to work best for low back pain. But if you can't take NSAIDs, you can try acetaminophen (Tylenol, for example). Be safe with medicines. Read and follow all instructions on the label.

If you have been prescribed a muscle relaxant, carefully follow your doctor's advice.

Movement tips

When a movement hurts, go gently.

When moving into a lying-down position, keep your back straight.

Don't sit up to read or watch TV in bed. Use your bed only for lying down.

Sit on firm seating. Look for chairs with armrests for lowering and raising yourself.

When you first get up in the morning, wait 40 to 60 minutes before doing any vigorous exercises.

Is it an emergency?

Most of the time you'll be able to handle low back pain at home. But there may be times when you need to call your doctor, or even 911. For more information, see the When to Call a Doctor section of the topic Low Back Pain.

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